5 Top Tips For Beginner Runners

According to KIC co-founder, Laura Henshaw.
Published October 11, 2024

(Image: Courtesy of New Balance/KIC)

Aussies are definitely in their running era. And I am here for it! If you’ve been thinking about giving running a go, trust me, it is well worth the hype. 

But starting your running journey can feel daunting, and it’s easy to fall into the trap of thinking you need to run non-stop right from the start. But as someone who’s been running for years, I know that’s simply not true. I’ve been there—pushing too hard, feeling discouraged when I needed to slow down. The truth is, running is about progress, not perfection. It’s okay to walk, it’s okay to take it slow, and most importantly, it’s okay to enjoy the process without putting too much pressure on yourself.

When you’re starting something new, it’s only human to make mistakes, so to help you feel less alone, or avoid these mistakes completely, here are the top mistakes that beginner runners make. I hope these tips help you fall in love with running for all the right reasons! 

start your running journey...

Walking doesn't mean you failed

Picture this… You’ve stepped out your door to go for a run, your goal is to run as far as you can, and before you know it you’re exhausted and out of breath. You stop to take a break and think to yourself, ‘I’m just not a runner’. If this sounds familiar, you’re not alone. It’s so common for beginner runners to place this unrealistic pressure on themselves. Starting slow and learning that it’s okay to take breaks is so important. The first run in our 0-5km program has 30 second running blocks, with 90 second walking breaks. It’s all about slowly building up your endurance. 

Run for the way it makes you feel, not how it makes you look

In my early 20’s I formed a really negative relationship with my body—remember when social media was flooded with skinny teas, quick fixes and before and after photos? #triggered. That, and the unrealistic body standards of the modelling industry spiralled me into a really dark place. Running became my way to lose weight, it became a punishment. I knew exactly how long I needed to run to burn off what I had eaten. My love for running was completely stripped away. I had pain in my body, I didn’t feel energised and there was no runner’s high. If you’re in this right now, my heart goes out to you. I encourage you to speak with a professional, like the beautiful people at the Butterfly foundation 1800 33 4673. After a lot of hard work, I’ve learnt to flip this mindset. That’s why I always talk about finding your ‘why’—something that isn’t related to how you look. For me, it’s my mental health. I used to run because I hated my body, now I run to take care of it. 

Don't ditch strength training

No matter how far you’re running, strength training is so important to help you avoid injury and power through your runs! Avoiding strength training is a mistake that not only beginners make. I’ve been running for well over a decade, and it was only last year that I truly learnt the importance of strength training. I experienced back-to-back injuries in my knee and lower back, and it was the biggest wake up call. Focusing on your glutes, hamstrings, calves and core will significantly improve your runs. Even just 1-2 strength or Pilates classes will make the world of difference. 

Don't worry about the fancy gear

The beauty of running is how attainable it is. You don’t need a gym membership, there are no late fees or set run times. Running is on your terms. 

Clothing-wise, you can literally run in anything you feel comfortable in. Social media can make it seem like we need the latest running vest, sunnies and smart watch. But the only thing I would recommend investing in is a good pair of runners. If you’re on the hunt, the New Balance 1080v14 are literally like running on clouds. Oooo and a supportive bra/crop is also a must! 

Related: Best Aussie Activewear Brands To Sweat In Style

Follow a run program

By now we know it’s important to slowly build up your distance and endurance, but if you’re wondering ‘how the hell do I do that?’ I get it. Knowing how to progress your runs safely and effectively by yourself can be really tricky and confusing. Following a physio designed run program, like KICRUN takes the guess work out of your training. Your runs vary each week, from slow, interval and long runs – so that your body is being loaded differently – which is so important for your training! No matter how far you’re learning to run, a program is the best way to get you there safely, I ran my first half marathon a few months ago with KICRUN’s 10-21km program, and now I’m training for the New York Marathon, which is an absolute dream come true. And I’d be lost (and probably very injured) without a program! 

*Top Tip*

Running is one of the most rewarding ways to move your body, but like anything new, it comes with its challenges. Remember that every runner starts somewhere, and it’s okay to take your time. Whether you’re building endurance, working through mental barriers, or learning the importance of strength training, each step forward is progress. Don’t be afraid to walk, to rest, and learn as you go. Kic is here if you need, come run with me with a 7-day free trial via www.kicapp.com

Laura Henshaw
Laura Henshaw is the Chief Executive Officer and co-founder of the feel-good fitness app, Kic, and host of the Kic Podcast.
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